Some people recommend consuming fruit during the post-workout period, others argue that the fruit contains too much fructose and recommend taking carbohydrate supplements based on complex carbohydrates. Either way, fruit consumption carries a number of different types of benefits.
First of all, they constitute a natural source of easily digestible carbohydrates, while providing vitamins, minerals as well as antioxidants and fiber. Instead of drinking post-workout drinks, you can successfully reach for the fruits listed in today’s article.
Fruit and post-workout training and regeneration
During the training, muscle and liver glycogen stores are reduced. Adoption of carbohydrates in the post-workout period supports the rapid replenishment of losses. Thanks to the fast carbohydrate supplement the body is able to recover faster and better. This is extremely important especially for people who do training twice a day or in a short space of time.
Are the fruits suitable for glycogen replenishment after training?
Yes, fruits are suitable for glycogen replenishment after physical exercise. Fruits are a source of both fructose and glucose, and their consumption causes a moderate insulin response, thanks to which the muscle tissue can regenerate effectively. This advantage applies especially to endurance athletes and trainers in longer time units.
After training, fruits containing more carbohydrates and those in which the ratio of fructose to glucose is even is better.
An ideal example of such fruits are ripe bananas.
Not only carbohydrates
Fruits are not only a source of easily digestible carbohydrates, but also vitamins, minerals, antioxidants and fiber. In the fruit you will find, among others, potassium, which has a beneficial effect on the acid-base balance. A favorable environment for enzymes involved in the synthesis of muscle proteins is then created.
We also supply a lot of water while eating fruit, which has a beneficial effect on the hydration of the body.
You should try these fruits after training!
They are relatively rich in carbohydrates. They provide magnesium and potassium. They have the right proportions of fructose to glucose.
You will find in them vitamin C, vitamin A, fiber and calcium and a lot of water.
They are rich in vitamin C and manganese, help maintain healthy bones and support digestion.
They contain anthocyanins that help burn body fat.
You will find in them vitamin K, potassium, fiber and folic acid, which contributes to the production of red blood cells and has a positive effect on the nervous system.